It ranks as India's third most popular freshwater fish. Throughout the Indian subcontinent, rivers and lakes are home to a common species of fish known as the “Major Indian Carp,” often referred to as Catla or Katla. This freshwater fish is well-known for its delectable flavour and several health benefits.
It is frequently utilised in curries and other hot foods. Some individuals prefer to have it uncooked with lemon juice. It is also an essential part of traditional Indian pickles. Once the Catla weighs more than 2 pounds, the flavour is too overpowering.
Nutrient Content In Catla Fish
Protein, omega-3 fatty acids, and vitamins B1 and B12 are all abundant in the catla fish. It has a lot of taurines, an amino acid crucial for heart function. The nutritional value of this fish (100 g), as determined by the NIN reference range, is listed below:
- Energy- 111 Kcal
- Moisture- 74g
- Protein- 19g
- Fat- 2g
- Mineral- 1g
- Fibre- 0 g
- Carbohydrates- 3g
- Calcium- 530 mg
- Potassium- 235 mg
- Iron- 1 mg
- Zinc- 1.35 mg
- Vitamin D- 102 IU
- Vitamin E- 1.21 mg
Benefits Of Catla Fish For Health
- It has been demonstrated that catla fish helps with joint pain, cognitive function, and cardiovascular health.
- Omega-3 fatty acids and protein are both found in abundance in catla fish.
- Due to its antioxidant capabilities, selenium can stop oxidative damage by free radicals.
- Calcium contributes to the preservation of strong bones, teeth, and muscular mass.
- Vitamin B12 supports healthy blood cell development, lowers fatigue, enhances memory retention, and supports correct nervous system function.
- Those at risk for cardiovascular disease may use niacin to reduce their cholesterol levels.
- Catla fish is a fantastic source of protein, which aids in muscle gain and healing of the body's tissues, hair, skin, and nails.
Recipes Of Catla Fish
Ingredients
For the fish marinade
- Fish katla (Bhakura in Odia)- 500 g
- Mustard oil- 1 tsp
- Turmeric- ½ cup
- Salt- ½ cup
- Onion (for onion paste)- 8 medium-sized
Chili Ginger Paste
- Red pepper- 3 nos.
- Kashmiri red pepper or Byadgi pepper- 2nos.
- Ginger- 3 inches
- Chillies- 2 green
- Water- ½ tbsp
For the Katla Kalia Curry
- Mustard oil (start with less, gradually add more, enough to fry the fish)- 150g
- Cumin powder- 2 tbsp
- Turmeric powder- 1 tbsp
- Curd- ½ cup
- Tomatoes- 3 medium-sized
- Green peppers- 3 peppers
- Sugar- 1 tbsp
- Salt to taste
Spices for tempering oil
- Bay leaves- 2 nos
- Cloves- 3 pieces
- Cardamom pods (elaichi)- 1 inch
- Cinnamon stick (dalchini)- 3 pieces
- Cumin seeds- 1 tsp
Preparation Method
- After thoroughly cleaning the fish, let the water drain. The fish fillets should then be marinated in oil, salt, and turmeric.
- Soak the red chilli and Kashmiri (or byadgi) red chillies in water overnight to make the ginger-chilli paste. For quicker results, boil some water and soak the peppers in it for 30 minutes.
Preparation Method For Curry
- Permit the wok's oil to start smoking.
- After the oil begins to smoke, reduce the flame to medium and fry the fish on all sides. Make sure that both sides turn golden.
- Batch-fry the fish.
- Fresh oil should be used to prepare the curry. You will need to add more mustard oil if the oil is less.
- Maintain a low flame.
- Add the whole spices as directed in the “Ingredients” section under “Spices for Tempering.” Stir for a minute to let the flavours blend.
- Increase the heat to medium and stir in the onion paste. Cook until the raw taste and colour has vanished and turned brown.
- Stir in the hot ginger paste and boil for a short while.
- After the raw flavour of the chilli ginger paste has faded, add turmeric and cumin powder.
- To retain the flavour of the raw ingredients, spices should be sautéed. After that, turn down the flame until no longer raw flavour remains.
- After stirring the curd, add it. Continuously combine and stir to avoid curdling for two to three minutes.
- Heat/flame should be set to medium. Add tomato chunks. Cook for as long as the oil begins to release. Keep swirling to prevent the spices from burning.
- The oil will begin to separate from the spice and tomato combination when it is completely cooked.
- Pour in some hot water.
- After the oil has come to a rolling boil, add the salt and sugar. Green peppers should be included.
- Cover the Katla Kalia and cook for five minutes at medium heat.
- Take off the lid and check the seasoning. Adapt if necessary.
- Lower the heat and then add the fish fillets. Cook covered for another 10 minutes.
- Close the flame.
The Bottom Line
Remember to include Catla in your basket. Eat more Catla fish for a variety of health advantages. At least two servings of Catla fish should be included in your weekly diet because these fatty acids are good fats that will not harm your health. The benefits of healthy fatty acids on the heart, lungs, brain, and circulation are enormous.
